30 min Cardio Circuit

No you're not dreaming, this is a workout for WOW (Workout Wednesday). It's been a few months since I posted weekly workouts, thanks to flag football. Ok really that's not the only reason but it's a dang good one and I'm using it. For those of you who don't know I had thumb surgery at the end of last year due to an injury at a flag football state tournament...yes, these do exists! It's still limiting the types of workout I can do (I can only grip 2lbs, watch out) but that doesn't stop me from doing these types of cardio workouts. I modify the burpees with a bench so I can do them on my forearms. The toe taps are performed either on a low bench or like I did on the end of the treadmill. I did a total of 5 rounds in 30 mins, only take a break when you need it! I burned roughly 400 calories.

Thanks for reading,

WOW: Pyramid Workout Round II

It's been a while since I've done a Workout Wednesday post. Most of my workouts lately have been running outside or circuits at the park I just throw together based on the playground availability. I've been lucky to be alone during most of those, although one kid told me no working out on his bench ;)

Anyway, above is a workout that will tone your entire body while challenging your cardiovascular system.  If you're not familiar with how pyramid workouts go, you start with 5 reps of each, work your way up, and by the end you'll finish again with 5 reps. Enjoy!

WOW: Outdoor Bench Workout

On Saturdays, I like to get outside for my workouts (as long as it's early or the suns not out.. I do have strawberry blonde hair after all). Last Saturday, I checked out a new trail in downtown Woodstock and definitely recommend it if you're in the area. When I was running, I decided to incorporate a circuit in at the benches, because why not? There were of course walking breaks :)

Exercise explanation: Angled bench press, your choice to have your hands or feet elevated. I went with my hands on the bench so I could go straight into angled mountain climbers, just alternating knee tucks. The shoulder push-up didn't use the bench, just place your feet and hands relatively close together for a push-up to target your shoulders (you should look like this.. ^) . Then I performed a quick high knee, touching each foot on the end of the bench. From here, a basic step up at a controlled pace, 10 on each side. Finally, lay down on the end of the bench and perform either straight leg raises together or a single leg raise. 

Let me know if you try it!

Amanda

WOW: Stairmaster Routine

I've been focusing on cardio lately, so I thought I would share my current stair master routine. Try to incorporate this into your week 2-3x and watch the change in your legs! You will definitely feel a difference if you typically run for your cardio. Let me know how it goes if you try it... or a similar variation!

Amanda

Cardio Pyramid

Todays workout is another pyramid workout, because I really enjoy these types of workouts..they seem to make the time go by a lot faster! The blue numbers represent the number of repetitions to perform for each exercise, so start with 5 reps, work your way up to 20, then count back down to 5! You'll do a total of 100 reps of each by the time you're done. Happy sweating!

Amanda

Shoulders & Glutes Workout

You can do the bulgarian split squats on a smith machine with a step behind you (to place on leg on) or next to a bench while holding dumbbells at your sides. For the step- ups, I keep the same foot on the step while the other leg steps up and down as fast (and safe) as possible. Remember to straighten out your legs during each step-up in order to get the most out of the movement. Have your dumbbells ready to go straight into a shoulder press (I use 15lbs)- it's important to engage your core here, so if you need to you can perform them seated with a back rest. For 3-way lateral raises, I use 5-8lb dumbbells and switch between going straight out in front, out to the side, and somewhere in the middle of both- 10 reps is a rough estimate, but I alternate between these moves until I feel my shoulders are fatigued. To perform a shoulder push-up, I prefer to perform it on the ground with my hands and feet about 3 ft apart- a more advanced version is to perform them with your feet elevated on a bench.  To emphasize the glutes during the single leg bridge, focus on pushing through your heels and hold it for 3 seconds at the top. I perform the sumo squats with either a dumbbell or kettle bell, with a wide stance and toes pointed slightly outward. For bonus points you can add awkward pulses at the bottom of the movement. From here, grab a weight (I usually use a 25lb barbell weight) and hold it above your head with your arms straight while performing alternating lunges. From here, do a 60 second plank to work your core as well as your shoulders, performing it either on your elbows or hands for a more advanced version. If you want extra resistance on the donkey kicks, you can use an ankle weight if you have one, or use the smith machine bar to add resistance. During the jumping in/out squats, hold a dumbbell to isometrically target your shoulders. The wall sit should be performed with your quads parallel to the floor, and try not to use your arms to compensate. 

Any questions? Ask away!

Amanda

Legs & Cardio

I did this workout on Monday, and I'm still feeling it today! It's been a while since I've posted a leg workout, which ya'll know is my favorite to do at the gym. This workout will sculpt your legs, while giving your heart the workout it needs. Have fun!

xo Amanda

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Pyramid Workout

Not gonna lie, this workout is gonna suck :) But it's when your body wants to give up when you get the results you want! With that in mind, however, rest during this workout when you need it! You start out with 5 reps of each, then 10,15,20 then work your way back down to 5. 

xo Amanda

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Core Circuit

I put together some of my favorite core moves for today's Workout Wednesday. I used to hate doing abs because for one, I didn't want a six pack...no worries though because this has yet to happen ;) I would tell myself "I'll just do them at home" yet that rarely ever happens. Usually, I like incorporate a few of these moves into my circuits to allow rest in between moves, but today the focus is all about them! Complete this circuit with 20+ mins of interval training on your favorite machine (or outside if it's as nice as there as it is in Savannah today! Remember: a good diet is what will reveal all your hard work!

xo Amanda

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Workout Wednesday- No Treadmill Needed

It's the week before spring break, so I'm kicking my cardio routine up a notch in order for any last minute miracles to come my way :) I get extremely bored staying on the same cardio machine, and it's a miracle if I make it 30 minutes on them. I would much rather get my heart rate pumping with a circuit training routine, because it makes the time go by much faster when I'm constantly changing up the movements... plus you're toning at the same time! This routine will get you more like 40-50 minutes of cardio training. Bonus points if you finish up with abs! 

xo Amanda

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Workout Wednesday- Upper Body Circuit

Since last week I focused on legs, today's workout is going to be all about the upper body. Because this is a smaller muscle group, I like to keep the tempo up to help increase my energy expenditure. With that being said, this workout should be done in a circuit, so try to keep the rest time low between exercises!

Warm up: walk on treadmill (5 mins) and stretch

Workout: I used an 8lb dumbbell for the entire circuit, only putting them down at the end for abs.

CIRCUIT 1

12 Arnold Press 

In a static lunge position, complete the circuit: reverse fly, row, triceps kickback (10 reps)

Biceps curl into lateral raises (10 reps) - the weight was a little light for my biceps curl so I did a few more repetitions at the end till they were fatigued. 

Back into the static lunge with the opposite leg, complete the same arm circuit: reverse fly, row, triceps kickback (10 reps)

Back to the biceps curl and lateral raise set (10 reps) 

Abdominal exercise of choice: I did leg raises with a lift at the top

Repeat 2 more times

CIRCUIT 2

10 pull-ups on assisted machine (I did 5 wide grip and 5 curl grip)

10 push-ups on BOSU ball

45-60 second plank on BOSU ball

repeat 2 more times

DONE! 

Happy Hump Day,

Amanda

Workout Wednesday

I just said last week that I over did it on legs a bit, because they are my my personal favorite to focus on... so this Workout Wednesday is dedicated to the leg workout I will hopefully complete after class. I have been sore from flag football since Sunday, so we'll see how it goes!

Warmup: 1 mile run

Workout:
15 In and Out squats holding dumbbell weight
8-10 Bulgarian split squats (each leg) holding a barbell weight
15 leg raises or abdominal exercise of choice
20 walking lunges
20 Calf raises
10 deadlifts
30-60 second Plank
Rest and repeat 3 times (4 if you're a boss- I'm probably not one)

Have fun :)

Happy Hump Day
Amanda

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Work It Wednesday (but maybe not today)

Sometimes, you don't workout for a little while (for me it's usually when exams crash down on me) then when you get back into your routine… you over do it. That would be my current situation. I'm the type of person who puts my mind towards something, and I go at it 1,000% (yep… a lot), until I achieve it. That can be a good thing don't get me wrong…but when it comes to getting into a workout routine it's important to gradually get back into it (or just start slowly if it's your first time), so you don't get so sore it keeps you from doing what you really want to do. You can over-do it by using too much weight (I used the same weight I was using before I stopped for a few weeks), or by working out everyday while you're motivated.

Long story short  This leads me to what I intended this post to be about… rest and recovery. When you workout, you're actually breaking down your muscles; therefore, if you're over training/aka not resting, you will plateau and will stop seeing results. It's during rest and recovery when your body will actually re-build and develop the gains you have been working towards.  It's important to listen to your body, and if you think it needs rest.. rest! I recommend 2 nonconsecutive rest days per week.

Now they don't have to be complete rest (unless you think you need it). You can still be productive by doing a low-intensity yoga workout, a (15-20 min) stretch routine, and roll out your muscles -I usually try to stretch and roll before bed on most days of the week. If you're not familiar with a rolling workout routine, check out this video from the Tone it Up girls and here is their stretching routine to give you some ideas if you need some! Also, try (VERY HARD) to get at least 7-8 hours of sleep, and drink an extra glass of water (or two) on these rest days to further help your body recover.

Mat: TJ MAXX // Foam Roller: link
Yep.. some quality stretch time in my closet

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Happy Hump Day!
Amanda

HIIT Workout 1/21/14

Here is the workout I (barely) completed today. HIIT workouts have been my favorite type of workouts to do for the past few months, and it's because my body loves them (aka responds to them well & quickly). Well my body doesn't love them while doing them, I should clarify.. haha. Last week I stuck with these types of workouts to get my body adjusted before starting back with weights, so this week I'm throwing in a few lifting days to target specific muscles. I think this is the schedule I wanna stick with for a while!

Warm-up- 1 mile run. I've been doing this as my warm-up to help increase my mile time (I hate running). I've always wanted to be that girl that loves to run (I mean don't we all?!) but it's just not gonna happen.. haha. I absolutely hate it. I thought by doing just a mile per day would be do able… so we'll see how it goes!

Workout: 
10 burpees
8 kb windmills (abs) on each side
10 of this dumbbell complex: reverse fly, row, triceps kickback
15 leg raises
10 bulgarian split squat jumps (each side)
1 min plank
10 pull-ups- with the assisted machine- I'm not that jacked ;)
repeat 2x

If you have any questions about any specific exercises, just ask :)

Happy sweating!
xo Amanda

Cardio Circuit 1/2/14

After the holidays, my body is in need of a good ole cardio circuit (actually, it's in need of a lot of cardio circuits). I prefer to incorporate strength training and cardio together, because it takes a lot less time and I definitely get the best results from it (and pretty quickly!). Here's what I did today @ the gym.

10 pull-ups
20 step ups (alternating legs or 10x leg)
10 dumbbell rows each side
1 min on the stair master @ fast pace
1 min plank on BOSU ball
repeat 3x

10 squat thrusters with barbell
10 BOSU push-ups
10-15 triceps dips
15 leg raises with booty lift at the top
optional 30 second sprint
repeat 3x

Happy sweating!
Amanda xo

Lower Body WOD

Cheers to my first fitness post. Now as a disclaimer (you have to do it these days), I am in no way a health/fitness expert. I have my bachelors degree in Exercise and Health Science and I am currently in Physical Therapy school, so with that being said I have picked up (a few) things about health and fitness. However, everyone is different when it comes to what works for them, and you'll get the most results after some trial and error. You should always consult with your doctor before starting an exercise program!

Now with that being said.. Here is my WOD (workout of the day).

I started my day off with Vinyasa flow yoga. Since I'm home for Christmas break, I want to take full advantage of my month membership at Lifetime Fitness by taking yoga as much as I can. I want to recover and gain some flexibility along the way. I feel so much better after a hot yoga session! After yoga (which doubled as my core training as well) I worked on my lower body. Here's what I did!


Single leg deadlifts on the smith machine (4 sets of 8)
      Super set with in and out squats holding a weight (I did 15)
Leg press- Wide leg stance and toes out to target the booty (4 sets of 8-10)
Walking lunges with dumbbells (3 sets of 10)
Leg extensions (3 sets of 10)
       super set with jump squats (again, I did 15)


*Now don't be scared to hit the weights ladies. I too feared that weights would make me "bigger". However, women don't have the hormone levels (testosterone) needed to get big like guys do. Building muscle helps your body burn more calories throughout the day, because more muscle = more mitochondria (which is the power house of the cell!). Anyways, if your goal is to get fit, you need to incorporate resistance training into your routine. My favorite way to kill two birds with one stone (I actually hate that phrase but it works..) is HIIT training. That is, high intensity interval training. Lift those weights while super setting them to keep the heart rate up!

I could honestly keep writing and writing... but I'll leave it for future blog posts! If you have any questions feel free to reach out and ask!

Happy training,
-Amanda